Training through Tuesday, 05/25

Thursday 05/20:

AM - 30 min of Yoga

PM - Gym

Neutral Grip Pulldown: 190lbs x 12 + 4, 3, 3, 3, 4
Chest Supported Row: 150lbs x 10 + 4, 3, 4, 3, 4
Floor Press: 205lbs x 8 + 2, 2, 2, 2, 3
Hulk Claps: 105lbs x 15 + 4, 4, 4, 4, 4
Upright DB Row: 60lbs x 12 + 4, 4, 4, 4, 5
Cybex Rear Delt Raise: 105lbs x 15 + 4, 3, 4, 3, 4
EZ-Bar Tri Extension: 75lbs x 12 + 4, 4, 4, 4, 4
Hammer DB Curls: 55lbs x 11 + 4, 3, 3, 3, 3


Friday 05/21:

AM - 22 min of Yoga

PM - Gym

RDL: 320 x 5, 330 x 5, 340 x 5, 350 x 5, 365 x 5
Natural Glute/Ham Raise: BW+5lbs x 8 + 3, 2, 3, 3, 3
Lying One Leg Curl: 60lbs x 12 + 4, 3, 3, 3, 3
One Leg Press: 200lbs x 10 + 3, 3, 3, 3, 3
Cybex Machine Squat: 290lbs x 8 + 3, 3, 3, 3, 3
Seated Calf Raise: 100lbs x 12 + 5, 4, 5, 4, 4
Front Calf Raise: 100lbs x 10 + 4, 3, 4, 3, 3
One-Leg Cybex Calf Raise: 95lbs x 12 + 4, 4, 4, 4, 4
Hanging Leg Raise: BW x 8 + 3, 3, 3, 3, 3

I didn't work out at all over the weekend. I was on-call for work, so I took it easy with the exercise. Went out, had some good sushi and some beer. Fun stuff, but I overdid it a bit. I need to clean out the system for a week or so.

Also, despite taking it easy, I feel totally beat up this week. I have some kind of weird muscle pull in my hip flexor/lower ab area that's been bothering me. It was really painful on Monday, but today it wasn't too bad. I was able to get through yoga and the gym without any issues. I'm sure it'll pass in a few days. Just one of those annoying things with your body when you don't know how it happened.


Monday 05/24:

Chins: BW+35lbs x 8 + 3, 3, 3, 3, 3
Seated Row: 210lbs x 12 + 3, 3, 3, 3, 3
Flat Dumbbell Press: 100lbs x 10 + 3, 3, 3, 3, 3
Dumbbell Fly: 65lbs x 10 + 3, 3, 3, 3, 3
Free Motion Shoulder Press: 110lbs x 15 + 4, 4, 5, 4, 4
Dumbbell Laterals: 42.5lbs x 17 + 4, 4, 4, 4, 5
Reverse Cable Tricep Extension: 80lbs x 16 + 5, 4, 4, 4, 4
Cybex Preacher Curl: 95lbs x 12 + 3, 3, 3, 3, 3


Tuesday 05/25

AM - Yoga for 22 min.

PM - Gym

Front Box Squats: 235 x 5, 240 x 5, 245 x 5, 250 x 5, 255 x 4
Front Box Squats (Myo Reps): 195lbs x 8 + 3, 1, 3, 3, 3
Leg Extension: 160lbs x 15 + 4, 4, 4, 4, 4
Hip Thrust: 215lbs x 8 + 3, 2, 3, 3, 3
Seated Leg Curl: 255lbs x 12 + 3, 3, 4, 3, 4
Cybex Calf Raise: 240lbs x 10 + 4, 4, 4, 4, 4
Standing Calf Raise: 460lbs x 8 + 3, 3, 3, 3, 3
Dragon Fly: BW x 8 + 3, 3, 3, 3, 2

Kind of disappointed in today's workout, but I'm going to make up for it this weekend. My new Prowler arrived, so I plan on doing a few sessions of that.

No sprints today either. It's raining at the moment and the track I usually run on is a dirt track. Plus, with the whole hip flexor thing, I figure I might want to back off the sprints for a few days until it feels better.

I've been lazy about updating my blog, but not lazy about my training.

I've been a little slammed with work and other stuff (my Mom's b-day was over the weekend), so I haven't had time to sit down and update my blog. I still need to make a post with my movie reviews, but here's my latest training for now.

Thursday 05/13:

AM - 30 min of Yoga

PM - Gym

Neutral Grip Pulldown: 190lbs x 10 + 3, 3, 3, 3, 4
Chest Supported Row: 140lbs x 13 + 4, 4, 4, 4, 4
Floor Press: 195lbs x 10 + 3, 2, 3, 3, 3
Hulk Claps: 100lbs x 16 + 5, 4, 4, 4, 5
Upright DB Row: 60lbs x 10 + 3, 3, 4, 4, 4
Cybex Rear Delt Raise: 100lbs x 15 + 5, 5, 6, 5, 5
EX Bar Tri Extension: 70lbs x 15 + 4, 4, 5, 4, 4
Hammer DB Curls: 50lbs x 15 + 4, 4, 4, 4, 4


Friday 05/14:

AM - 25 min of Yoga

PM - Gym

RDL: 315 x 5, 325 x 5, 335 x 5, 345 x 5, 355 x 5
Natural Glute/Ham Raise: BW x 10 + 3, 3, 3, 3, 3
Lying One Leg Curl: 55lbs x 10 + 4, 3, 4, 3, 3
One Leg Press: 190lbs x 12 + 4, 4, 4, 4, 4
Cybex Machine Squat: 280lbs x 10 + 3, 3, 3, 3, 3

I was crazy short on time, so I cut the workout short here. Plus, I knew I was going to make up for it over the weekend, so I wasn't beating myself up about skipping calves.


Saturday 05/15

AM - 40 min of Yoga

Then I did a 40 min uphill hike wearing my 20 lb X-Vest. I thought this was going to kick my ass a little more, since it's been so long since I've done it and I don't have a Prowler (yet...hopefully on it's way this week), but I got about as far up the hill as I normally do in that amount of time.

PM - Random

Sledgehammer circuit - 10 rounds - 30 seconds on, 15 seconds off.
Neck Harness - 30 lbs x 2 sets x 20 reps each.

The sledgehammer stuff is pretty fun. Really helps get out some of the aggression, you know. It's always funny to mess around with the sledgehammer and then pick up a baseball bat after. It feels like a toothpick.


Sunday 05/16

AM - 30 min of yoga

Sprints - 8 x 80-100m - This was basically the old stand-by workout of sprint the straight parts and walk the curved parts. Repeat for four laps.

Went to the driving range for the first time in about 4 years and hit a bucket of balls. I suck!


Monday 05/17

No yoga today. If you were following my Facebook posts at all on Sunday, then you've probably guessed that I was just a tad hung over this morning. Despite the hangover, I had a surprisingly good workout.

Chins: BW+25lbs x 11 + 4, 3, 4, 3, 4
Seated Row: 210lbs x 10 + 3, 2, 3, 3, 3
Flat Dumbbell Press: 100lbs x 8 + 3, 2, 3, 3, 3 - I had intended on using only 95's today, but one of them went missing.
Dumbbell Fly: 60lbs x 16 + 5, 4, 5, 4, 4
Free Motion Shoulder Press: 110lbs x 12 + 4, 3, 4, 4, 3
Dumbbell Laterals: 40lbs x 20 + 5, 5, 6, 5, 5
Reverse Cable Tricep Extension: 80lbs x 14 + 4, 4, 4, 4, 4
Cybex Preacher Curl: 90lbs x 12 + 4, 4, 3, 3, 3


Tuesday 05/18

AM - Yoga for 30 min.

PM - Gym

Front Box Squats: 225 x 5, 235 x 5, 5, 245 x 5, 250 x 5
Front Box Squats (Myo Reps): 185lbs x 10 + 3, 3, 3, 3, 4
Leg Extension: 150lbs x 15 + 5, 4, 5, 5, 6
Hip Thrust: 195lbs x 11 + 3, 3, 3, 3, 3
Seated Leg Curl: 240lbs x 10 + 4, 4, 4, 3, 4
Cybex Calf Raise: 230lbs x 12 + 4, 4, 4, 4, 4
Standing Calf Raise: 420lbs x 9 + 3, 3, 3, 3, 3
Garhammer Raise: BW x 8 + 3, 3, 3, 3, 3


PM - Sprints

10 x 40 meters

I almost skipped the sprints today as I was feeling pretty run down after the gym, but I got a second wind when driving home and decided to go for it anyway.

Now it's burger and movie time!

On another note, I'm only down about 4-5 pounds since I started training again. My diet has been far from perfect though, so I guess I shouldn't be too disappointed in that amount of weight loss so far.

Training through Wednesay, 05/12.

I've been in a training class this week, so I've been a little lazy about updating my blog. Plus, my workout schedule has been a little off to accommodate the training class. I don't recall if I've mentioned this before, but normally I take a late lunch, around 2:00 or so, and workout then. However, the training class obviously screws that up. I had to do my Monday workout on Sunday and my Tuesday workout on Monday to make sure I could fit everything in. It seems to have worked out well enough.

Sunday 05/09

Chins: BW+15lbs x 11 + 3, 3, 3, 3, 4
Seated Row: 200lbs x 11 + 3, 3, 3, 3, 3
Flat Dumbbell Press: 90lbs x 12 + 4, 3, 3, 3, 3
Dumbbell Fly: 60lbs x 14 + 4, 4, 4, 4, 5
Free Motion Shoulder Press: 100lbs x 15 + 4, 4, 5, 4, 4
Dumbbell Laterals: 40lbs x 17 + 4, 4, 4, 4, 4
Reverse Cable Tricep Extension: 75lbs x 15 + 4, 4, 4, 4, 5
Cybex Preacher Curl: 80lbs x 12 + 3, 3, 3, 3, 3

Monday 05/10

AM - Yoga for 30 min.

PM - Gym

Front Box Squats: 225 x 5, 5, 235 x 5, 5, 245 x 5
Front Box Squats (Myo Reps): 185lbs x 10 + 3, 3, 3, 3, 4
Leg Extension: 150lbs x 15 + 5, 4, 5, 5, 6
Hip Thrust: 195lbs x 11 + 3, 3, 3, 3, 3
Seated Leg Curl: 240lbs x 10 + 4, 4, 4, 3, 4
Cybex Calf Raise: 230lbs x 12 + 4, 4, 4, 4, 4
Standing Calf Raise: 420lbs x 9 + 3, 3, 3, 3, 3
Garhammer Raise: BW x 8 + 3, 3, 3, 3, 3

Tuesday 05/11

AM - Yoga for 30 min.

PM - Sprints

10 x 50 meters. Sprinting felt a lot better today and ran a bit harder.

Wednesday 05/12

I just did about 25 min of yoga in the morning. Wednesday is technically an 'off' day, but I really don't consider yoga to be intense enough to be taxing on a rest day. If anything, it helps me relax and recover quicker. I'm going to start hitting the driving range at lunch as I want to get back into golf. I would have done it today, but I had a doctor's appointment.

The doctor said things are still healing up fine. It'll still probably be another month before it's completely healed, but he restated that I shouldn't have any restrictions as far as exercise goes. He said to keep going for it.

Training for 05/06 and 05/07

Didn't have time to post yesterday, so here are Thursday's and Fridays' workouts this week:

Thursday:

Neutral Grip Pulldown: 180lbs x 12 + 4, 3, 4, 3, 4
Chest Supported Row: 140lbs x 10 + 4, 3, 3, 3, 4
Floor Press: 185lbs x 10 + 3, 3, 4, 3, 3
Hulk Claps: 100lbs x 14 + 4, 3, 4, 3, 4
Upright DB Row: 55lbs x 11 + 4, 3, 4, 4, 5
Cybex Rear Delt Raise: 95lbs x 15 + 4, 3, 4, 4, 5
EX Bar Tri Extension: 70lbs x 12 + 4, 3, 4, 4, 3
Hammer DB Curls: 50lbs x 12 + 3, 3, 3, 3, 3

Friday:

RDL: 305 x 5, 315 x 5, 325 x 5, 335 x 5, 345 x 5
Natural Glute/Ham Raise: BW x 8 + 3, 2, 3, 2, 3
Lying One Leg Curl: 50lbs x 8 + 4, 3, 4, 3, 3
One Leg Press: 120lbs x 11 + 4, 4, 4, 4, 3
Cybex Machine Squat: 270lbs x 10 + 3, 3, 3, 3, 3
Seated Calf Raise: 95lbs x 15 + 6, 5, 5, 5, 5
Front Calf Raise: 95lbs x 12 + 6, 5, 4, 4, 4
One Leg Cybex Calf Raise: 95lbs x 10 + 4, 3, 3, 3, 3
Kneeling Rope Crunches: 120lbs x 14 + 5, 5, 5, 5, 5

Bringing back the movie reviews.

Okay, so I’m going to start up my old tradition of reviewing movies.

I will warn you that my reviews may be offensive to some and a lot of you will likely not agree with what I have to say. A lot of times, my reviews might sound like a stream of consciousness and I’m just typing what I’m thinking. I’m not a professional critic and I haven’t been to any kind of film school or journalism school. I have, however, watched over 2,000 movies in my lifetime and I’m not a mindless drone that just likes everything. I’m also not completely out of touch with society like a lot of pro movie critics are.

Leap Year

I’m not above watching a romantic comedy by myself. It’s all in the interest of the art of movie watching. Plus, I don’t have a girlfriend, so piss off.

This is another one of those movies that starts with the annoying premise of the girl that wants to get married, but hasn’t yet realized that she’s with the wrong guy, even though they’ve been together for four years! Then she meets the right guy, and, as always, HATES him at first and they don’t get along at all. Geez, I wonder how this one will end up?

Anyway, they get in all kinds of unfunny and predictable mix-ups and the movie feels like it’s about two hours long even though it’s only an hour and forty minutes. She steps in poop, falls down in the mud, etc. It’s all sooooo hilarious. What is it with romantic ‘comedies’ that contain no genuine comedy or humor? Not to mention situations that are relatable to normal people. She steps in poop and complains that her shoes cost $600. She also complains that her suitcase is a Louis Vuitton and to be careful with it and not get it wet. I’m sure that’s happened to every girl that you know as they travel through Ireland. This is kind of stuff that if you saw it happen, you’d laugh, not because it was necessarily funny, but because you’d be like, "Serves you right you materialistic snob!"

Matthew Goode is in the movie and I didn’t even realize it was him until the credits rolled. This is the same guy that played Ozymandias in Watchmen? Not that he was great in Watchmen, but damn, dude!

The only reason I was able to get through this movie is because I find Amy Adams to just be so adorable in an ‘I want to bang the hell out of her’ kind of way.

I’d give this movie an F, but because of Adams, I’ll give it a D.


It’s Complicated

I don’t see how this movie is getting so many positive reviews, when the movie itself was pointless and such a missed opportunity. They had a great comedic cast and the movie had maybe one genuine laugh, provided by John Krasinski, in the whole movie.

At the end of the movie, what was the point? She’s exactly back in the same boat she was in at the beginning of a movie. Let’s break it down:

• At the beginning of the movie, she’s still upset that she’s divorced and hasn’t gotten any in a while. Her main focus is getting some remodeling done on her place.
  
• She begins to have an affair with her ex. She’s getting some and is getting her mojo back.
  
• 'It’s Complicated' because her ex has remarried (to a much younger woman) and he’s no longer happy with her.
  
• She goes out on a date with Steve Martin and proceeds to dick him around and make him feel like an ass.
  
• Her family finds out about the affair, which makes them all feel awkward and terrible.
  
• She decides she doesn’t want her ex anymore and breaks off the affair.
  
• She goes back to focusing on her job and the remodeling project.

Oh sure, there’s a subtle wink at the end that she might rekindle things with Steve Martin's character, but at this point, do you care? Why would you root for her at this point? It’s fucking stupid.

It’s like the problems of old, upper-middle class white people. Boo hoo! The movie isn’t terrible; it’s just not all that interesting. It’s totally inoffensive. Also, its runtime was about two hours, which for this movie was about 20 minutes too long. Therefore, I give this movie a solid C, bordering on a C- just because of what a missed opportunity it was.

Tuesday 05/04 - Squats and SPRINTS!

Yeah yeah, I know. May the Fourth be with you and stuff. Watch out for Revenge of the Fifth. It's all very hilarious and I hear it about 20 times every year on this day.

I had a pretty good workout today. The strength is coming back and I felt well enough to finally do sprints, which is something I haven't been able to do in months. Until my Prowler arrives, I'll likely be sprinting two or sometimes three times a week. Normally I sprint once or twice a week max, as my Prowler workouts usually kill my legs and I can barely run after (in a good way).

Front Box Squats: 205lbs x 5, 215 x 5, 225 x 5, 5, 235 x 5
Front Box Squats (Myo Reps): 185lbs x 7 + 3, 2, 3, 2, 2
Leg Extension: 140lbs x 14 + 5, 4, 5, 5, 5
Hip Thrust: 185lbs x 10 + 3, 3, 3, 3, 3
Seated Leg Curl: 225lbs x 12 + 4, 4, 4, 4, 4
Cybex Calf Raise: 220lbs x 12 + 4, 4, 4, 4, 4
Standing Calf Raise: 400lbs x 11 + 3, 3, 3, 3, 4
Garhammer Raise: BW x 9 + 3, 3, 3, 2, 1 - My abs actually started to cramp up at the end.

Weight-wise, I'm already pretty close to where I was before the surgery, so I'm feeling pretty good about today. It's weird that my legs seem to be gaining strength back faster than my upper body at this point. I kind of thought it would be the other way around, especially with not having a Prowler to do on the weekends.

Sprints!!!!

60m x 8 - I was probably only going about 70% of my max at best here, since it's my first sprint workout in so long. Finished this off with about 15 minutes of lower body stretching.

Drink Powerthirst!

Monday 05/03 Training

Today actually felt like a 'normal' workout for a change. Did my normal SMR this morning, but was running a little too late to get a good yoga session in.

On to the workout.

Chins: BW+10lbs x 12 + 4, 3, 3, 3, 4
Seated Row: 180lbs x 12 + 4, 3, 3, 3, 4
Flat Dumbbell Press: 85lbs x 10 + 3, 3, 3, 3, 4
Dumbbell Fly: 60lbs x 13 + 3, 3, 3, 4, 4
Free Motion Shoulder Press: 90lbs x 16 + 4, 4, 5, 4, 4
Dumbbell Laterals: 35lbs x 20 + 5, 5, 5, 5, 6
Reverse Cable Tricep Extension: 75lbs x 12 + 4, 3, 4, 3, 4
Cybex Preacher Curl: 75lbs x 12 + 3, 3, 4, 3, 3

I need to add that I listened to Sevendust's new album today and it rocks balls!

After work, I did the following:

Speed bag Tabata workout. - This is too easy, so I'm going to beef this up in future sessions.
Neck Harness: 20lbs x 20 reps - 3 sets
Wrist Roller: 15 lbs x 3 sets to failure

Yoga: 20 minutes.

Now I'm going to kill a burger!